- Do eat: Whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions.
- Do eat: Small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.
- Do eat: Unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.
- Do eat: Skinless poultry, fish, tofu, beans, and lean cuts of red meat.
- Do eat: Spinach, tomatoes, cucumbers, broccoli, Brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.
- Avoid: Fried and breaded vegetables – they add extra calories, carbs, and fat.
- Avoid: White bread, chips, and pastries, which quickly increase blood sugar.
- Avoid: Jellies and fruit juices with added sugar.
- Avoid: Fatty cuts of meat and processed meat, like sausages and hot dogs.